1. Prep your body

Supplements have to be fully digested to do their thing. If your stomach acid levels are low because you're stressed, you smoke or you don't eat well, you might as well be flushing those tabs down the loo – not good when a month's supply can cost as much as a gym membership. So deal with your stress and stock up on healthy foods to max the health benefits.

2. Perfect the 'piggyback'

Many vitamins and minerals need a 'piggyback' on a carrier molecule, or chelate, to be absorbed. Bargain-basement pills use cheap chelates which are more difficult for your body to process, so you might not get the full dose. Less effective chelates will say 'oxide' or 'carbonate' on the label, while top-of-the-range versions are marked 'bisglycinate', meaning they'll deliver the goods.

Can't afford the high-quality pills? You might be better off taking one every other day than relying on the dirt-cheap versions.

3. Be patient

Wondering why you're not brimming with health and vitality after day one? Stick with it. You need to allow at least 12 weeks for a multivitamin or mineral supplement to fully take effect, although you may feel the positive effects of omega-3 in as little as three or four weeks because of how effectively the body processes it.

4. Make a meal of it

Just like us, most health supplements don't work too well on an empty stomach. This is especially true for probiotics, which can be zapped by acid in your gut if you haven't eaten. The exception is single amino acids such as glucosamine (for healthy joints) or 5HTP (which boosts your mood). They should be taken between meals so any sugars in your meal don't affect their absorption.

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5. Know the dream teams

You feel a cold coming on so you mainline vitamin C and wonder why you're still sniffling days later. Sound familiar? Nutrients work best in teams, so while vitamin C does boost your immune system, it needs iron to be properly digested. Try taking a multivitamin as a 'base', then add extra key nutrients depending on your needs.

6. Think twice

Many of us pop a pill once a day and forget about it, thinking we're doing our health a major favour. In fact, any excess of water-soluble nutrients such as vits C and B will simply be flushed away each time you go to the loo. Divide your dose by splitting the pills and taking two or three times a day.

7. Time it right

Are you a morning person? Or a night owl? Many supplements fall into those categories, too. For example, B vits and those containing tyrosine are best taken first thing as they can energise you, but theanine, magnesium and 5HTP are natural tranquillisers, so pop them before you head to bed.

The materials in this web site are in no way intended to replace the professional medical care, advice, diagnosis or treatment of a doctor. The web site does not have answers to all problems. Answers to specific problems may not apply to everyone. If you notice medical symptoms or feel ill, you should consult your doctor - for further information see our Terms and conditions.